For example, you'll perform a squat as you normally would, but halfway up the concentric (lifting) portion of the movement, you'll pause for a three-count. Because you have to strain against the weight for an extra-long period of time, you'll have to use a load that's quite a bit lighter than you're accustomed to using.
MuscleTech Duel Trainer Week 4
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The most difficult part of this training technique is keeping an accurate count while you're lifting. When you're tired, it's easy to make three seconds last half as long as they should. To keep accurate track of the pause, make sure your partner counts for you. It's also important for your partner to be ready to come to your rescue if those weights start to get the better of you.
Rest for two minutes between sets and four minutes between exercises.